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Milo Fitness Flipper TS-03 Training Manual Download Page 29

Who should use the TS-03 or the TS-04?

It is recommended that taller athletes (over 5’10”) use, train and test on the TS-04 and athletes 

not as tall  (5’10” and under) use the TS-03.  This is a only a general guideline.  Less experienced 

athletes may prefer to use the TS-03.  Many athletes prefer to learn on the TS-03 and then later 

transition to the TS-04.  

The TS-03 has a lighter unloaded weight than the TS-04, but is also not as long.  So even if the 

TS-03 is loaded to the same total weight of the TS-04, as previously disclosed, the lifter does less 

work during each flip.  How much less?  The TS-03 is about 92% the length of the TS-04, so when 

making the transition from the TS-03 to the TS-04, reduce the total weight as per the formula 

below:

W

4

 = 0.92*

W

3

where the total weight of the loaded TS-04 (

W

4

) is 92% of the total loaded weight of the TS-03 

(

W

3

).  If an athlete is lifting 600 lbs. on the TS-03 and wants to use a similar weight on the TS-04, 

the TS-04 weight would be 550 lbs. (600 * .92 = 550).

Loading % of 1RM

Traditional estimation of reps based on a % of 1RM may offer a guideline, but there are differenc

-

es with the FLIPPER compared to traditional weight training movements.  With a squat or bench 

press, the active muscles are under load continually, before during and after each repetition.  The 

muscles are never unloaded during the set.  With the FLIPPER, or any tire flipping exercise, once 

the push phase is completed, the lifter is only supporting their own bodyweight and reposition

-

ing for the next rep.  This allows a greater rest between repetitions to allow the lifter to recover.  

Therefore, at lower values (less than 80% of 1RM), the repetitions your athletes will be able to 

perform will be above the values in the % of 1RM charts.  

This changes at higher levels of 1RM, depending on the rest period allowed to the lifter.  The 

amount of energy required by a lifter at over 90% of 1RM is substantial.  This means the lifter may 

be limited by their cardiovascular limits as opposed to muscular endurance limits as demand for 

oxygen may be a limiting factor.  For high intensity lifts (over 90% of 1RM) the first two may be a 

challenge for the lifter, but after four reps with minimal rest, they may be recovering in the supine 

position for a several minutes.  Having said this, a lifter should be able to lift 4-6 reps at 90% of 

1RM, but the rest time for the last couple of reps may be 10 seconds or more between reps.  

Due to the high level of work done, when training at high intensities on the FLIPPER, it is recom

-

mended that the FLIPPER training frequency be no more than once a week.  When training at 

lower intensities, more frequent training sessions may be used.

Using the Flipper - Size Matters

24

Summary of Contents for Flipper TS-03

Page 1: ...Models TS 03 and TS 04 Please refer to the Owner s Manual for assembly instructions product registration and information on accessory products U S PatentS Pending ...

Page 2: ......

Page 3: ...st to FLIPPER MiloFit com Because Strength Matters The publisher is not responsible for any injury resulting from any material contained herein This publication contains information relating to the use of an exercise device but is not considered exhaustive of all information related to the use of this device As with any exercise device use caution and only use this device under supervision of a tr...

Page 4: ......

Page 5: ...gle Lift and Rotate 30 Multiple Lift and Rotate 31 Mixed Lift and Rotate 31 Last Man Standing 32 FLIPPER Clean 32 FLIPPER Pull 33 FLIPPER Power Clean 34 Outdoor Training Drills 1 Man Relay Even 35 1 Man Relay Uneven 36 2 Man Relay Even 37 2 Man Relay Uneven 38 1 Man Race Even 39 1 Man Race Uneven 40 2 Man Race Even 41 2 Man Race Uneven 42 Last Man Standing 43 Single Duel 44 Testing Protocols 60 Se...

Page 6: ... recently been published as the value of Functional Training becomes more apparent to athletes and strength and conditioning professionals Research on Tire Flipping has shown this event to exhibit a great deal of muscle activation com pared to other Strongman events S M McGill et al 2009 In Figure 1 a graph is presented from some of the data published by McGill et al This graphically shows the mea...

Page 7: ...s S McGill 2010 As an example dead lifts have been shown to elicit a greater muscle activation of the rectus abdominis external oblique longissimus and miltifidus muscles compared to stability ball abdominal and lower back exercises Nuzzo McCaulley Cormie Cavill McBride 2008 As shown on the facing page tire flipping had one of the greatest core muscle activation results of several functional train...

Page 8: ...about the left and right the front and back as well as the top and the bottom In doing so the FLIPPER may be positioned in any orientation and the same features will be available to the lifter The handles can be grasped on the front horizontal section or further toward the center of the device on the angled section Most lifters prefer to use the horizontal section of the handles or the junction be...

Page 9: ...where space is not a concern due to the presence of other people or objects that may be hit by the FLIPPER when being flipped When the FLIPPER is released from the Athlete s grip the device may not track in a straight line Large open areas may be used for Outdoor training even if there is a roof overhead The location of using Outdoor Training is left to the discretion of the Athlete or Coach in ch...

Page 10: ...quat down on one side of the device The lifter should grasp the handles with both hands The lifter may use a supinated grip wrists forward Fig 3 or neutral grip wrists facing in toward each other Fig 4 The supinated grip is used when the lifter grabs the hori zontal portion of the handles and the neutral grip is used when the lifter uses the forward facing outside portions of the handles There are...

Page 11: ...r knees rest on the outside of their arms This is the standard or back style Waller et al 2003 and is shown in Figure 5 The feet should be behind the hands How far behind may vary This issue of foot placement is discussed in detail in the Foot Placement section The lifter s chest should be touching the Bumper Chest Support item 11 First Pull Phase From either lifting stance the lifter will extend ...

Page 12: ...an the shoulders The improper lifting mechanics is shown in Figure 7 where the hips are higher than the shoulders The spotter is positioned to the side of the lifter to assist the lifter if necessary 7 Using the Flipper Lifting Techniques Fig 7 Start of first pull improper Fig 6 Start of first pull proper ...

Page 13: ...ground there may be a lower risk of injury Waller et al 2003 Lifting heavier loads nearing the athlete s 1RM the lifter may use multiple second pulls to get to the transition phase The Standard Lift with the FLIPPER has many similarities to an Olympic clean and jerk Though many of the lifting phases are similar one of the differences is after the second pull of a clean the athlete must catch the b...

Page 14: ... let it fall to the starting position If the lifter elects to scratch on a lift ensure the lifter is fully aware of the path which the device will fall to the ground and the lifter s feet or any other body part is clear of this path Since the FLIPPER acts like it is hinged to the ground the lifter may lean against the cushioned rubber bumpers while they step back away from the device prior to rele...

Page 15: ...pulls a running back makes a cut or a wrestler makes an escape or a takedown for a moment the feet do not face the direction of movement A key element is the athlete is driving through the opposition to hit or throw the object or person It has been shown that the speed of movement as well as the force applied is different when the athlete is able to throw the object as opposed to maintain control ...

Page 16: ...e direction or flipping the FLIP PER back to the starting position It is recommended that for every rotation the athlete makes to one side the same rotation is made to the opposite side This may be accomplished by keeping the athletes on the same side of the FLIPPER and for each flip they make north they make the same number of flips south Athletes will tend to want to use only their dominate side...

Page 17: ...Fig 11 Start of second pull Side Lift Fig 12 Transition phase Side Lift Fig 13 Push phase Side Lift 12 ...

Page 18: ...gests the lifter not allow the knees to drift forward of the toes Hendrick 2008 Keogh et al did not specify the foot location in their study but in their pictorial representation at the start of the lift the lifters toes are adjacent to the tire and lifters hands Keogh et al 2010 There appears to be a discrepancy between the Strength and Conditioning world and that of the Strongman Competition wor...

Page 19: ...he FLIPPER up This force of the body is represented by force vector FB The connection of the body to the FLIPPER is made by the lifter s hands on the handles This tensile force of the arm is represented by force vector FT This vector FT is made up of two component vectors the force against the chest pad FC and the rotation force FR which drives the motion of the FLIPPER up Optimally the rotation f...

Page 20: ...derstood that the contact with the FLIPPER is the actual force vector FR that provides the torque to lift the FLIPPER Optimally these vectors are parallel due to a force placed on the chest pad FC Therefore the body s force FB will be used to generalize the driving force to generate the lifting torque to rotate and therefore lift the FLIPPER How long is it The diameter of the tire being lifted mak...

Page 21: ...ure 14 The optimal foot position behind the chest pad went from 4 0 inches on the TS 03 to 2 1 inches on the TS 04 The longer the implement the less the angular inclination for the same handle height and therefore the farther forward the optimal foot placement will be in this model How does this compare to a tire you may ask Well a 73 2 inch 1 86 m diameter tire may not be easy to find The tires r...

Page 22: ...rst pull to transition is likely desired to be a fluid continuous motion To accom plish this there is not time to step forward and reposition the lifter between phases To be off balance and on one foot may also not be desirable if the lifter is in the action of stepping when the maximal power should be applied Waller et al 2003 When lifting closer to the 1RM 1 repetition maximum of a lifter the ra...

Page 23: ...ng the simulated TS 03 with feet placed at 4 0 inches behind the chest pads as compared to 17 5 inches behind the chest pads The orientation of the lifters is shown in Figure 21 Figure 22 the side view of the same lifters in Figure 21 shows the relative moment arms of the force vector of the body FB in Figure 15 As noted these are generalized force application vec tors to rotate the FLIPPER and ar...

Page 24: ...r depending on the goals for the athlete For training the old adage of train how you want to perform is the rule to follow If your athletes need to develop explosive power from a deeper squat position it is suggested to train the athletes with their feet closer to the FLIP PER at the starting position Also if explosive power and multiple reps for muscular endurance training are your goals then als...

Page 25: ...r Chest Support If this occurs it is likely the athlete has their arms slightly flexed during the start of the first pull phase of the lift As noted especially if the lifters feet are farther back away from the FLIPPER the force FC against the Bum per Chest Support may be significant As the lifter powers through the first pull phase as with a clean on an Olympic bar the arms will straighten during...

Page 26: ...he perpendicular distance from the fulcrum to the force applied FR being twice as great as the perpendicular distance from the fulcrum to FG The total work done by the lifter is the total weight of the device FG multiplied by the increase in height H1 H2 when the load reaches its highest point force x distance The greater the distance from FR to the fulcrum the greater H2 will be when FG is center...

Page 27: ...at a hand height of 18 inches is less than 800 ft lbs The TS 03 requires 1020 ft lbs and the TS 04 requires 1155 ft lbs Therefore at second pull the TS 04 requires 46 more torque to lift the same total weight of each implement at a constant velocity An even more dramatic difference is seen during the push phase At hand height of 45 5 inches off the ground the center of gravity of the 50 inch diame...

Page 28: ...n Figure 26 The graph in Figure 24 shows the torque requirements to lift the same 500 pound total load on the TS 04 at the final push phase is about 20 less than that of the 50 inch tire at the higher load second pull phase The length of the device makes a substantial difference as well as the total weight 23 Using the Flipper Size Matters 45 5 50 0 Ø 23 5 WT 45 5 X WT4 23 5 73 2 Fig 25 Fig 26 ...

Page 29: ... before during and after each repetition The muscles are never unloaded during the set With the FLIPPER or any tire flipping exercise once the push phase is completed the lifter is only supporting their own bodyweight and reposition ing for the next rep This allows a greater rest between repetitions to allow the lifter to recover Therefore at lower values less than 80 of 1RM the repetitions your a...

Page 30: ...he FLIPPER is the ability to vary the load on the same unit without changing weights This can be done by what is called Uneven Loading The Loading Charts for each model are specific to that model so the TS 03 Loading chart is to be used only for the TS 03 not the TS 04 The same is true for the TS 04 The Loading Charts tell the athlete or coach what the equivalent Even Loading would be for each end...

Page 31: ...ifferent functional weights at the same time How to Uneven Load using the Loading Charts To load a FLIPPER for two different weights simply put more weights on the weight pins on one end and a different amount of weight on the weight pins closer to the other end How much you ask well fortunately the math has been done for you in the Loading Charts for each FLIPPER model Again remember the TS 03 an...

Page 32: ... Load each pin on end B to 75 lbs Load each pin on end A to 10 lbs 27 Using the Flipper Using Loading Charts Fig 28 In some cases a Heavy Light Heavy Light training for the same athlete may be desired In this case the FLIPPER may have Uneven Loading but all lifts may be performed by the same athlete In other cases teamwork may be developed by teaming a larger and smaller athlete together and racin...

Page 33: ...Using the Flipper Using Loading Charts 28 Fig 29 A End B End 75 lbs on each pin 45 25 5 75 10 lbs on each pin ...

Page 34: ...rotate positions after a certain number of lifts As illustrated in Fig 30 the lifter 1 will rotate to the right spotter position 3 will trade positions with 2 and 2 will be come the next lifter Fig 31 The sequence and duration of the lifts and rotations vary with the Training Drills described below Lifting Indoors Training Drills Indoor 29 Fig 31 Fig 30 ...

Page 35: ...Station cushion the impact of the FLIPPER to the platform of the Docking Station The spotters are present to make sure the lifter and everyone else is out of the drop zone before the FLIPPER is allowed to fall after a completed lift or in the case of a missed lift Drill I 1 Single Lift Rotate 1 1 1 Setup One lifter 1 and two spotters 2 and 3 are positioned as shown in Fig 30 The weight is loaded e...

Page 36: ... of 1RM may be used If more explosive power is desired a 2 2 2 protocol may be used with slightly higher weight If greater endurance is needed 4th quarter losses or out of gas before the end of the match a higher rep protocol e g 20 reps each may be used with a 2 2 2 to a 4 4 4 Drill I 3 Mixed Lift Rotate 2 4 3 or 3 4 1 Setup One lifter 1 and two spotters 2 and 3 are positioned as shown in Fig 30 ...

Page 37: ... 2 protocol This continues for two cycles and again the reps per cycle increases to three for a 3 3 3 protocol The entire process contin ues until a lifter cannot complete a lift or leaves the FLIPPER unmoved for more than 10 seconds At this time that lifter is a permanent spotter and the two remaining lifters continue When the next lifter fails the last lifter must complete one more than the seco...

Page 38: ...for the appropriate weight loading on each weight pin The three athletes on each FLIPPER should all be of similar strength and power development Procedure The first lifter 1 lifts the FLIPPER from the floor Fig 34 up past the beginning of the second pull phase Fig 35 The FLIPPER is lowered to the starting position with the assistance of the spotters 2 and 3 Upon completion of one or more lifts the...

Page 39: ...owering the FLIPPER to approximate knee height Fig 36 and then he explosively powers the FLIPPER through the transition phase to the top of the chest Fig 37 The FLIPPER is lowered back to thigh Fig 35 with the assistance of the spotters 2 and 3 and the movement is repeated for the required number of repetitions Upon completion of that lifter s set the spotters 2 and 3 assist the lifter in lowering...

Page 40: ...Procedure The first lifter 1 lifts the FLIPPER over This is continued for either a set number of flips e g 5 10 or to reach a certain distance marker on the field e g 20 30 yards The lifter should be completing each lift in less than 10 seconds Upon reaching the goal distance or num ber of flips the lifter 1 steps out and the spotter 2 becomes the lifter flipping the FLIPPER back in the opposite d...

Page 41: ...r 1 steps out and the spotter 2 becomes the lifter flipping the FLIPPER back in the opposite direction A new spotter 3 takes up the spotting function until the FLIPPER is re turned to its starting position At this time the spotter becomes the lifter 3 and a new spotter 4 joins the team This is continued back and the original lifter 1 is picked up after the next cycle Intensity Duration The number ...

Page 42: ...lifter should be completing each lift in less than 10 seconds Upon reach ing the goal distance or number of flips the first Lifter Spotter team 1 and 2 are replaced by a second pair 3 and 4 who repeat the process back in the opposite direction A third team 5 and 6 take over driving the FLIPPER in the original direction Upon reaching their goal one cycle is completed and the original team 1 and 2 t...

Page 43: ...d 2 are re placed by a second pair 3 and 4 who repeat the process back in the opposite direction A third team 5 and 6 take over driving the FLIPPER in the original direction Upon reaching their goal one cycle is completed and the original team 1 and 2 take over and the process starts again Intensity Duration The number of reps is inversely related to the intensity weight loaded on the FLIPPER When...

Page 44: ...o reach a certain distance marker on the field e g 20 30 yards The Race protocols put each lifter against the other lifter for time so minimal rest between lifts is automatic The optimal time between lifts should still be about 5 10 seconds but will increase as fatigue sets in if the number of lifts per race is high Upon reaching the goal distance or number of flips the lifters 1 and 3 switch with...

Page 45: ...yards The Race protocols put each lifter against the other lifter for time so minimal rest between lifts is automatic The optimal time between lifts should still be about 5 10 seconds but will increase as fatigue sets in if the number of lifts per race is high Upon reaching the goal distance or number of flips the lifters 1 and 3 switch with the spotters 2 and 4 and the process is reversed back in...

Page 46: ...fters for either a set number of flips e g 5 10 or to reach a cer tain distance marker on the field e g 20 30 yards The Race protocols put each lifter against the other lifter for time so minimal rest between lifts is automatic The optimal time between lifts should still be about 5 10 seconds but will increase as fatigue sets in if the number of lifts per race is high Upon reaching the goal distan...

Page 47: ...the other lifter for time so minimal rest between lifts is automatic The optimal time between lifts should still be about 5 10 seconds but will increase as fatigue sets in if the number of lifts per race is high Upon reaching the goal distance or number of flips a second group of 2 lifters and 2 spotters may repeat the process back to the original starting position A third group may then take over...

Page 48: ...back to the original position but now the consecutive reps increases to two for a 2 2 2 protocol This continues back to the starting po sition where the lifters position themselves to move the FLIPPER again in the original direction though now the consecutive reps increases to three for a 3 3 3 protocol The entire process continues until a lifter cannot complete a lift or leaves the FLIPPER unmove...

Page 49: ...first lifter 2 acting as a spotter This is continued alternating lifters for a set number of flips When both lifters have completed their lifts this constitutes one cycle An alternative is to use two consecutive flips per lifter In this protocol the FLIPPER may be loaded unevenly so that each lifter has a heavy light or light heavy two lift sequence The heavier lift will focus more on strength spe...

Page 50: ...etween the FLIPPERS as they are moved down the course Procedure At the command start the lifter 1 lifts the FLIPPER over Immediately after the lifter 1 runs to the opposite side of the FLIPPER opposite to the side the Spotter 2 is standing to avoid any collisions The lifter 1 takes a position on the opposite side and lifts the FLIPPER over to the original position The Spotter 2 continues to spot t...

Page 51: ...completed reload and announce testing for 500 pounds and so on The weight is loaded evenly on the FLIPPER Consult the Loading Chart for the appropriate weight loading on each weight pin Procedure At the command start the lifter 1 lifts the FLIPPER over Immediately after the lifter 1 runs to the opposite side of the FLIPPER opposite to the side the Spotter 2 is standing to avoid any collisions The ...

Page 52: ... et al 2008 Comparison of weighted jump squat training with and without eccentric braking Journal of Strength and Conditioning Research 22 1 54 65 Keogh J W L Payne A L Anderson B B Atkins P J 2010 A Brief Description of the Biomechan ics Physiology of a Strongman Event The Tire Flip Journal of Strength Conditioning Research 24 5 1223 1228 McGill S 2010 Core Training Evidence Translating to Better...

Page 53: ......

Page 54: ...Produced by MILO Fitness LLC Fort Collins CO 80525 970 689 3636 Flipper MiloFit com www MiloFit com ...

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